Kuningi kakhulu kunezimbewu ze-sesame kunokuba nje usebenze njengokufafaza kwebhaburger yakho-bangase babe nezinzuzo ezinenhliziyo enempilo.
Izitshalo zeSesame zivela esitsheni sesame ( iSesamum indicum ), esakhula ezindaweni ezihlukahlukene zomhlaba, kuhlanganise neNdiya ne-Afrika. Zivame ukusetshenziselwa izitsha ezithile ezitholakala ku-cuisine yase-Asia naseMpumalanga Ephakathi.
Lezi zinhlobo zigcwele izakhi zomzimba, kuhlanganise amaprotheni, ama-manganese, i-vitamin E, amafutha angasetshenzisiwe, kanye ne-fiber.
Izinzuzo zezempilo zezinhlobo ze-sesame ziye zaziwa amakhulu eminyaka, futhi zisetshenziselwe imithi yamaShayina neyamaNdiya ukuphatha izimo ezithile zezokwelapha, kuhlanganise nezifo zesikhumba, ukujula, nokukhuthaza impilo yamazinyo. Izitshalo zeSesame, kanye nezithako ezitholakala kule mbewu, ziye zacwaningwa ekwelapheni isifo sikashukela, izifo ezithile zezifo, nokucindezela kwegazi eliphezulu. Ezinye izifundo ziphakamisa nokuthi ukudla imbewu ye-sesame kungakwazi ukusiza ukwehlisa i-cholesterol yakho namazinga e-triglyceride, futhi.
Ungakwazi Ukwengeza Imbewu Yesesame Ingqikithi Ye-Cholesterol Engaphansi?
Kube nezifundo ezimbalwa ezibheke umphumela wezinhlobo ze-sesame kumazinga we-lipid, kodwa imiphumela ihlanganisiwe.
Iningi lalezi zifundo zazifaka abantu abavele benesifo se-cholesterol ephezulu kanye / noma amazinga aphezulu e-triglyceride. Abantu basebenzisa imbewu yesamame ukulawula i-lipids yabo idliwe noma yikuphi ama-25 kuya ku-50 amagremu wembewu ye-sesame - noma imbewu ibe yi-powder - nsuku zonke izinyanga ezimbili.
Ngenxa yokuthi imbewu ye-sesame inamafutha aphakeme, izifundo eziningi zishintshe amakholori ngokuvamile adliwe ekudleni ngembewu yesame esikhundleni sokungeza ekudleni kwawo kwansuku zonke.
Kwezinye izifundo, imbewu ye-sesame ayizange ibonakale ibe nomthelela omkhulu kwi-cholesterol namazinga e-triglyceride. Kwezinye izifundo ezimbalwa, kuboniswe ukuthi kudla imbewu yesameya nsuku zonke:
- Ukwehlisa i-cholesterol ye- LDL phakathi kwamaphesenti angu-8 namaphesenti angu-16.
- Ukunciphisa amazinga e- cholesterol ephelele ngamaphesenti angama-8.
Kwezinye zalezi zifundo, kwaba nomthelela omuhle kwi-HDL ye-cholesterol ne-triglycerides kodwa le mphumela ayizange ibonakale.
Imbewu yeSesame Ithinta kanjani i-Cholesterol yakho?
Imbewu yeSesame iqukethe izithako eziningi ezinempilo eziye zaboniswa ukuthi zithinte ama-cholesterol namazinga e-triglyceride ezifundweni, kuhlanganise:
- Sesamin: Ucwaningo luye lwabonisa ukuthi le lignan yesitshalo ingasiza ekuvimbeleni ukungena kwe-cholesterol emathunjini amancane nokusebenza okuphansi kwe-enzyme i-HMG CoA reductase, okubandakanya ekwenzeni i-cholesterol emzimbeni. Ucwaningo olulodwa lwabonisa ukuthi 3.6 mg we-samin wehliswa i-LDL ngamaphesenti angu-16 kanye namazinga e-cholesterol ephelele ngamaphesenti angu-8 emva kwezinyanga ezimbili.
- I-Alpha-linoleic acid: Eyaziwa nangokuthi i-ALA, lokhu kanye namanye ama-omega-3 amafutha aboniswe ukusiza amazinga we- triglyceride aphansi. Ucwaningo olubheke ekudleni ama-gramu angu-3.5 ukuya ku-4.5 amagremu wamafutha wesame ngosuku ngosuku olufinyelela ezinyangeni ezimbili lubonise imiphumela ethembisayo ekunciphiseni i-triglycerides, i-LDL, namazinga ephelele we-cholesterol, kanye namazinga e-HDL akhula kancane.
- I-fibre enesibhakabhaka: Ukudla okuphezulu e -fiber e- soluble kungasiza ngokulinganisa amazinga e-LDL ama-cholesterol egazini ngokuvimbela ukungena kwe-cholesterol engxenyeni yegazi.
Ukusebenzisa iSesame Imbewu Yokulawula I-Cholesterol Yakho
Kunezifundo ezimbalwa ezithembisayo eziye zabonisa ukuthi imbewu ye-sesame inganciphisa amazinga e-lipid. Kodwa-ke, kunezinye izifundo ezibonisa ukuthi imbewu ye-sesame ayinayo impembelelo enkulu kwi-lipids yakho. Ngakho-ke, lesi sigwebo sisacacile ukuthi ngabe imbewu yesesame noma cha ingasetshenziswa yini ukusiza ukwehlisa ama-cholesterol akho noma amazinga e-triglyceride nezifundo ezingaphezulu ezidingekayo ukuze kutholakale lesi sixhumanisi.
Naphezu kwemiphumela ehlanganisiwe, imbewu ye-sesame yayizoba ukudla okuhle okufaka phakathi kokudla kwe-cholesterol yakho yokunciphisa ngoba iphezulu amaprotheni, i-fiber, namafutha enempilo, futhi iphansi.
Kunezindlela eziningi zokufaka lezi zinhlamvu namafutha azo ekudleni okunempilo, kubandakanya:
- Ukufaka imbewu ye-sesame lapho ubhaka ezinye zezinkwa zakho zokudla okusanhlamvu kanye nama-muffin.
- Ukuxoshwa nge-spoonful yalezi imbewu ngaphezulu kwesaladi lakho.
- Ukuxuba imbewu yakho ye-sesame nge-granola, amantongomane, neminye imbewu njengesidla.
- Ukufafaza imbewu yesameya phezulu kwezintandokazi zakho ezizithandayo.
- Ukusebenzisa amafutha esisame ekuphekeni kwakho, njengokudla okulula okulula.
Ngisho noma imbewu ye-sesame iphezulu emafutheni enempilo, ingaba nama-khalori aphezulu, ikakhulu uma udla okuningi. Ngakho-ke uma ungathanda ukufaka le nzalo ehlwabusayo ekudleni kwe-cholesterol yakho, yenza isiqiniseko sokuthi ugcina ithrekhi yokuthi ungeze kangakanani ukudla kwakho.
> Imithombo:
> Alipoor B, Haghighian MK, Sadat BE, et al. Imiphumela ye-sesame imbewu kuphrofayela ye-lipid nesimo se-redox ezigulini ze-hyperlipidemic. Int J Food Sci Nutri 2012; 63: 674-678.
> Haghighian MK, Alipoor B, Sadat BE et al. Imiphumela ye-sesame imbewu supplementation kuphrofayili ye-lipid kanye ne-oxidative stress stress biomarkers ezigulini ezine-knee-osteoarthritis. I-Health Prom Perspect 2014; 4: 90-97.
> Mirmiran P, Bahadoran Z, Golzarand et al. I-Ardeh (iSesamum indicum) ingayithuthukisa i-serum triglycerides nemingcele ye-atherogenic lipid kuhlobo lwesi-2 lwesifo sikashukela: isilingo somtholampilo esihleliwe. I-Arch Iran Med 2013; 16: 652-656.
> Standard Standard. (2014). Sesame [I-Monograph].